CF SPORT
1. practice power snatch for 15′
2. for time, 2 rounds of 40 push ups, 30 wall ball, 20 swings, 10 strict pull ups, time cap 10′
3. 100 sit ups for time, time cap 4,30”
CF ADVANCE
1. emom 5′, 2 power clean
2. every 2′ 3 rep of 2nd pull clean, for 10′
3. amrap 7′, 1 legless rope climb, 8 ohs 40kg,
